Here’s something to think about.
Smoking can be linked to certain activities, places or people. For example, maybe you have a habit of having a smoke with your morning coffee, during a break with mates at work, or after a meal. Being in these situations can make you want a smoke.
Think about when you smoke.
Over a few days, keep a written record of your smoking habits:
- when you had a craving or smoked a cigarette
- what was happening at the time
- how you were feeling at the time
- how strong the craving was (1 = low, 5 = high)
- what action you took (eg, went for a walk, had a cigarette)
- what action you could have taken.
You can use a diary to record your smoking habits.
Once you know what your smoking habits are, you can work out how to change them.
Changing your habits
|Smoking Habit||Quit strategy|
|First thing in the morning||Jump in the shower first thing to start your day|
|With coffee or tea||Change what you drink and where you drink it|
|At morning tea||Read a magazine or book, sit in a different place or with different people|
|At the computer at home||Shift your desk around, have something there you can play with like a stress ball or keys|
|After meals||Drink water, brush your teeth or go for a walk|
|At afternoon tea||Try a herbal tea, read the paper, wash your hands and face|
|Straight after work||Do some exercise or meditation|
|Just before dinner||Eat earlier or later|
|With alcohol||Change to a different drink and hold it in the hand you smoke with|
|As you plan your next task||Breathe deeply or try a relaxation exercise|
|As a reward e.g. completing a task||Listen to music, have a piece of fruit|
|When you’re with others that smoke||Listen to music, have a piece of fruit|
|At night in front of the TV||Change the furniture around, hold a stress ball, do some stretches|
|Just before bed||Have a warm drink or herbal tea, read a book|